Murph

MG WOD – MONDAY 22.03.21 – “HALF MURPH

MOBILITY & WARM UP

800 Meter Run

2 Rounds:
30 Seconds Inchworm to Push-ups
30 Seconds Alternate Spidermans
30 Seconds Russian Baby Makers

400 Run

2 Rounds:
30 Seconds Pausing Air Squats (3 Seconds in Bottom)
30 Seconds Dead Hang From Pull-up Bar
30 Seconds Front Plank to Push-up Plank

400 Meter Run

2 Rounds:
3 Object Bent Over Row
6 Push-ups
9 Air Squats

SKILLS & SPECIFIC WARM UP

Running Warm Up

CONDITIONING

“HALF MURPH”

For Time:
800 mt Run
50 Object Bent Over Row #80%BW
100 Push-ups
150 Air Squats
800 mt Run

time cap 30 minutes

#IORESTOACASA WOD – MONDAY 04.05.20 – “SMURPH”

WARM UP:
5-4-3-2-1:
Inchworm to Push-ups

After Each Set:
30 Second Hollow Hold
30 Seconds Over and Back Odd Object Hops
30 Seconds Odd Object Goblet Squats (Light Weight)

CONDITIONING

“SMURPH”

For Time
100 Over and Back Odd Object Hops
50 Hand Release Push-ups
100 Pillow Case Body Row/Pull Ups
150 Air Squat
100 Over and Back Odd Object Hops

“WORKOUT OF THE YEAR” – TUESDAY 31.12.19 – “GOOD END”

ONLY ONE SPECIAL CLASS TODAY AT 10.30

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

CONDITIONING

TEAM WOD

“CRAZY MURPH”
1600 mt Weighted Run
100 Syncro Pull Ups
200 Pull Trhu Push Ups
300 Sand Bag Syncro Squats
1600 mt Weighted Run

MG WOD – MONDAY 27.05.19 – “MURPH”

SKILLS & SPECIFIC WARM UP
2 rounds: 200 mt Run, + 2 Rounds Of Cindy

CONDITIONING

“MURPH”*
1600 mt Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600 mt Run

If You have a Vest or Body Armor wear it Vest #9/6

Partition the Pull-Ups, Push-Ups, and Squats as needed.

*compare to 28.05.18

MONDAY 28.05.18 – MEMORIAL DAY – “MURPH” – Road to The Spartan Race –

WARM UP

2 Rounds not For Time

40 mt Skip

20 PVC Shoulder Dislocated

20 mt Walking Lunges

10 Ring Rows

10 Hand Release Push Ups

CONDITIONING

For Time

1600 mt Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1600 mt Run

If You have a Vest or Body Armor wear it Vest #9/6

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a 1600 mt Run.

SPECIAL WOD 160917 – “TEAM MURPH”

“TEAM MURPH”
Team of 3
Two persons working at a time Synchro, One Rest.
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

The Wod will be held by friends of CrossFit Sabina on their invitation in the afternoon of today …

MG WOD 290817

TODAY TWO TRAINING SESSION: 17.30 – 19.15

WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & jerk, switch hands each rep
10 boot StrappersGoblet
10 Windmill

MOBILITY & SKILLS
20 active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ R leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat
30″ Standing leg swing ( across)
30″ Left leg cadence drill
20 active downward dog / alternate toe touch
20 walking high kick
20 walking quad stretch
20m Skip
20 walking lunges combo

CONDITIONING
0-12 1M Run, Max Box Jump Over #50/40
12-15 – Rest
15-22 800m Run, Max Push Ups
22-25 – Rest
25-30 – 400m Run, Pull Ups
All with a Weight Vest or Backpack #10/6
(If you don’t have a vest: BJ#60/50 – Deficit PU)

ACCESSORY WORK
EMOM 10:
Odd – 5 strict HSPU,
Even – Row 15/12 Cals

THE MONTHLY CHALLENGE ” MURPH ” 011016

THE CHALLENGE OF THE MONTH IS HERE!!!

” MURPH “
For Time
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run. If you’ve got a 20 pound vest or body armor, wear it.

http://https://youtu.be/bfAw820pZks

MURPH IS COMING!

THE CHALLENGE OF THE MONTH IS COMING …
-3 DAYS AT THE D-DAY

“Esistono epidemie di ogni ordine; il gusto dello sport è un’epidemia di salute”
Jean Giraudoux

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